Seated Mountain Pose
Tadasana
PostureCore EngagementFoundation
Benefits
- Establishes proper seated alignment
- Increases postural awareness
- Engages core muscles
- Promotes grounding and stability
How to do Seated Mountain Pose
- Sit toward front half of sturdy, non-rolling chair
- Place feet flat on floor, hip-width apart
- Align knees directly over ankles at 90-degree angle
- Engage core by drawing navel gently toward spine
- Lengthen spine as if string pulling from crown of head
- Roll shoulders back and down
- Rest hands gently on thighs or knees
- Distribute weight evenly on sit bones
Breathing
- Breathe naturally and deeply
- Allow breath to flow smoothly
- Notice sensation of grounding with each exhale
Hold: 2-5 minutes or throughout session.
Safety notes
Maintain straight back; feet flat and rooted
Modifications
Make it easier
- Use cushion for back support
- Place feet on blocks if they don't reach floor
- Lean back slightly against chair if needed for comfort
Common mistakes to avoid
- Slouching or rounding shoulders
- Feet not flat or grounded
- Holding tension in jaw or shoulders
- Leaning too far forward or back
Exercises to pair with this one
Seated Mountain Pose sits in the centering & mobility part of the practice. These poses work the same areas, so they make a natural next step in the same session — or a gentler alternative on a day when this one feels like too much.
New to seated practice? Start with the 90-day programme overview and read the safety guidelines first. If you have a diagnosed condition or any doubt about whether this pose suits you, check with your healthcare provider before trying it.